• Cook fresh once a day: Just take the cold snack in the evening. Our body often absorbs the nutrients from the cooked foods much better than raw foods. It's best to swing the wooden spoon yourself, because many restaurants are no longer cooking fresh. • Sweeten all sweet drinks: A quarter liter of apple juice has as many carbohydrates as a main meal. Drink water, liquid does not have to taste for something. • Eat small meals more often: This will help you maintain your energy supply and keep you fit in the evening. • Do not eat sweets every day: It should be the exception, but the anticipation is all the prettier. • Have breakfast daily: Otherwise our body will work without energy, it will have to produce it. That means stress, and it stops the burning of fat. It's like an empty bank account, which still withdraws money. • Seasonal Food: Autumn: Radicchio, pumpkin, cabbage sprouts, zucchini, cabbage, melanzani, endive salad, Chinese cabbage, blackberries, plums, grapes, pears, quince and cranberries all add variety to your plate. Winter: In the cold season, there are mainly stock vegetables such as onions, carrots, potatoes, celery, beets, garlic, squash, cabbage sprouts, leek, cabbage, as well as lamb's lettuce and apples. The best foods: High-quality vegetable protein provide pulses such as lentils, beans and chickpeas, tofu, soy products and nuts. Animal sources include dairy, eggs, meat, fish and seafood.